zachattack83

Muscle Focus (S,M,L)

AUTOPLAY

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Muscle Focus (S,M,L) routine by zachattack83 is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This workout focuses on proper rest times needed to encourage the growth of your muscle groups. Larg...

This workout focuses on proper rest times needed to encourage the growth of your muscle groups. Larger groups are worked once a week, medium groups are worked twice a week, and the smaller groups are worked 3 times a week. Large Groups - Chest, Back, Legs Medium Groups - Triceps, Biceps, Shoulders Small Groups - Forearms, Abs On each day pick 6 Large group exercises and 5 of each Medium group exercises. Do your own Small group workouts. Additionally, mix up the weight and reps you do between weeks. If you do 12 reps this week, shoot for 6-8 the following.

Day 1

Day 2

Day 3

Chest, Triceps, Biceps, Abs, Forearms

Est time: 240 min

39 exercises

Smith Machine Bench Press
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Smith Machine Decline Bench Press (Reverse Grip) Demonstration

Smith Machine Decline Bench Press (Reverse Grip)
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Cross-Over
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Cross-Over
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Lower Chest Raise
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Mid Chest Crossover
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Dumbbell Bench Press
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Dumbbell Around the World
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Machine Fly
Chest

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Kneeling Tricep Extension Demonstration

Cable Kneeling Tricep Extension
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Tricep Kickback
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Dip
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Machine Tricep Extension
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Neutral Grip Kickback Demonstration

Cable Neutral Grip Kickback
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Push/Press Combo
Triceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Preacher Curl Machine
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Drag Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable One-Arm High Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Dual Overhead Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Reverse Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Rope Hammer Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Standing Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Cable Standard Grip Kickup Demonstration

Cable Standard Grip Kickup
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

Preacher Curl Machine
Biceps

Sets

Reps

Interval

00:00

Rest Time

01:00

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